Dietary precautions that men must know after the age of 20

How to make your dreams come true through hard work and struggle? In addition to working hard in your career, balanced nutrition can also give you a helping hand.

20-35 years old

First priority: protecting reproductive function

Foods rich in vitamin A should be consumed in moderation : Vitamin A helps improve immunity, protect eyesight, and prevent cancer. An adult man needs to take in 700 micrograms of vitamin A every day. Excessive intake is also harmful to the body. Foods rich in vitamin A include animal liver, dairy products, fish, tomatoes, carrots, apricots, cantaloupe, etc.

Eat enough foods containing vitamin C : Vitamin C can not only improve immunity, but also prevent heart disease and stroke, protect teeth, and also assist in the treatment of male infertility. Regular intake of vitamin C can also delay aging.

Foods with the highest vitamin C content include cauliflower, green peppers, oranges, grape juice, and tomatoes. According to research, the optimal daily intake of vitamin C for each person should be 100-200 mg, with a minimum of no less than 60 micrograms. That is, half a cup of fresh orange juice can meet the minimum daily intake of vitamin C for each person. Smokers should consume more foods rich in vitamin C.

Zinc-containing foods are essential: Zinc is the active ingredient of human enzymes, which can promote the production of sex hormones and maintain men's sexual ability. Zinc deficiency can cause a decrease in sperm count, an increase in sperm abnormalities, and decreased sexual function. It is recommended to take about 11 mg of zinc per day. Excessive intake will affect the absorption of other minerals. 100 grams of lean meat and carp contain 2.3 mg and 2.1 mg of zinc respectively. Other foods that contain more zinc include oysters, coarse grains, soybeans, eggs, seafood, etc.

Foods containing magnesium are essential : Magnesium helps regulate human heart activity, lower blood pressure, and improve male fertility. It is recommended that men eat milk, oatmeal and a banana for breakfast. Foods rich in magnesium include soybeans, potatoes, walnuts, oatmeal, macaroni, green leafy vegetables and seafood.

Sufficient water : No cell in the human body can lack water. 60%-65% of an adult's body is water. If men want to maintain healthy muscles, they must drink enough water, because the water in muscles is three times more than that in fat. Men of medium build need to drink 8 glasses of water each, and men who exercise a lot need even more water.

Quitting smoking and limiting alcohol consumption should be done consciously : As we all know, smoking is harmful to health. It is a risk factor for lung cancer, chronic lung tissue disease, and cardiovascular disease. Therefore, for the sake of health, young people are better off not smoking. Alcohol is a double-edged sword. It is often said that "a small amount of alcohol is a friend of health, but excessive alcohol is the culprit."

If you drink 20-30 ml of red wine, 25 ml of white wine, or 100 ml of beer every day, it will be good for your health. Excessive drinking will affect your health, and alcoholism will cause endless troubles. Therefore, it is very beneficial to control your drinking at this age.

35-45 years old

Modern scientific research has shown that the human body begins to age in both form and function at the age of 30. At around 40, the decline becomes increasingly evident, manifesting as "sub-health conditions" such as low mood, fatigue, unwillingness to exercise, insomnia, headaches, and lack of concentration. In order to resist the decline of the body, in addition to proper stress relief and physical exercise, men also need to take in a reasonable amount of nutrition.

Supplement vitamin B6 : Vitamin B6 helps improve the body's immunity and prevent skin cancer, kidney stones, etc. It can also decompose homocysteine, which is one of the risk factors for stroke. Men need 2 mg of vitamin B6 a day, which is equivalent to the content of 2 large bananas. Other foods that contain more vitamin B6 include chicken, liver, potatoes, pears, etc.

Vitamin E should be abundant: Vitamin E can delay aging and prevent sexual dysfunction. At the same time, vitamin E is an antioxidant that can prevent free radicals from damaging the blood vessel wall, thereby preventing atherosclerosis and coronary heart disease. Grain germs, egg yolks, nuts, vegetable oils, chicken, peanuts, and sesame all contain vitamin E. Middle-aged people should not be afraid of eating egg yolks. One egg a day has more benefits than disadvantages.

To stabilize your mood, you need to supplement calcium: Calcium is an important element in the human body. It is not only the main component of bones and teeth, but also has the function of stabilizing emotions. People with bad tempers should eat more dairy products such as milk, yogurt, cheese, as well as calcium-containing foods such as dried fish and bone soup.

Protein should be adequate : Pursuing muscle development and eating more high-protein foods are fashionable among men today. In fact, except for men who engage in bodybuilding, most people do not need to supplement too much protein. Especially when you are tired, you should not eat a large meal of chicken, fish, meat, eggs, etc. Because acidic substances accumulate in the human body at this time, and meat food is acidic, which will increase fatigue. On the contrary, alkaline foods such as fresh vegetables and aquatic products can quickly restore the body. At this age, it is not too late to take care of your body. Although aging will occur as you age, we can delay aging by taking in food, and it can even help you enhance your sexual function.

Low fat : Fat accounts for 20%-25% of the total calories, and it should be mainly vegetable fat. Too much fat will cause obesity, leading to atherosclerosis and certain cancers, such as colon cancer and prostate cancer. But the amount of fat should not be too low, otherwise it will affect the absorption of fat-soluble vitamins. The daily intake of edible oil is preferably 25 grams.

Lipid-lowering foods: To prevent increased blood lipids and arteriosclerosis in men during menopause, it is recommended to eat more lipid-lowering foods: Shiitake mushrooms are rich in protein, multiple vitamins and nucleic acids, which can inhibit the rise of cholesterol in the body and have a significant lipid-lowering effect; the ingredients contained in kelp and seaweed can prevent fat from depositing in the heart and blood vessel walls; hawthorn contains lipase, which can promote the digestion of fatty foods, so it has a lipid-lowering effect. It can also promote blood circulation and remove blood stasis, and has a certain preventive effect on arteriosclerosis; sea buckthorn fruit contains total flavonoids of willow, which has the effect of lowering cholesterol.

Brain-boosting and intelligence-enhancing foods : Studies have found that foods containing lecithin, cephalin, glutamate and other substances can improve the brain's activity and delay brain aging and decline. Therefore, you can eat soybeans, honey, etc. regularly; nuts contain more unsaturated fatty acids. In order to protect your hearing, you can eat more peanuts, sesame seeds, walnuts, pine nuts and other foods.

Foods that strengthen sperm and strengthen the kidneys: Seaweed contains alginic acid, mannitol, potassium, iodine and a variety of trace elements. It, along with mussels, oysters and other shellfish seafood that grow among seaweed, has the effects of nourishing the body and replenishing sperm, warming the kidneys and dispelling cold. It is effective in preventing and treating kidney deficiency, premature ejaculation and lack of energy. In addition, there are many foods that strengthen sperm and strengthen the kidneys that can help prevent and treat sexual dysfunction, such as leeks, lotus seeds, and wolfberries.